Welcome to your Monday long run. Why Monday and not the weekend. Well Monday is the traditional day for the Ultraman run in Ultraman Oz and it is when the excrement hits the fan. So today is the day for you to sort out your demons from the weekends, because if you have any they will show uptoday.
In these long runs it is all about keeping the heart rate low in zone 1 and 2 and your cadence efficient. This is not about running fast this is about running efficiently.

Squats
Chest Press
Dead Lifts
Deltoid Flys
Push Ups
Abs Triangles

This will be the same session every week for the next 12 weeks.
4 x [100 swim - 100 kick - 100 swim fins - 100 pull - 100 swim snorkel - 100 scull/ drill]
Work on your stroke. Every aspect of the stroke can be broken into the 5 x 100 sets.

This will be the same session for the next 12 weeks. We are not wanting to build here we want to engage in active recovery.
High cadence - low heart rate (zone 1 - nothing more) Do on a trainer inside if you have one.

Back Lunge with over head reach
Tranverse Lunge
Chest Flys
One leg spilt/Squat
Push ups
Planks

Just like the easy bike and swim yesterday this will be your easy run for the week. It will consist of a gentle build as your fitness and recovery improves over the weeks and months ahead.
Today lets start with an easy 5 km outing and build from here.

W/U:
300 (F/Form)
6 x 50 (S\C/Drill/Snorkle x 2)
6 x 50 (1 - 6 Build minus 2 seconds each 50)
M/S
6 x 50 + 10 sec
3 x 100 +20 sec
3 x 200 + 30 sec
3 x 100 + 20 sec
6 x 50 + 10 sec
C/D
6 x 50 kick (Snorkle - body position)
200 water run